How can you manage stress effectively and efficiently? The key is to take time to listen to your breath. Over 90% of Americans take rapid, shallow chest breaths. They have forgotten the importance of learning to breathe from the diaphragm. Breathing correctly can make all the difference.

When we respond in a stressful manner, our breath quickens, signaling the body to get ready for the fight or flight response. The autonomic nervous system responds accordingly, causing our heart rate to accelerate, our digestive systems stop and our body wears down. Shallow chest breathing feeds this response.

In order to stop this process, you must learn to change your breathing patterns. You have to be willing to bring your awareness inward to your breath and to really listen to what is going on with it. Swami Rama, the yoga master who was one of the first to bring yoga to the United States, once said, "Control your breath and you can control your mind." This sounds simple, yet it is so powerful. Each of us has the ability to do just that.

So how can you implement this in your life? Re-train your breath patterns by learning how to breathe diaphragmatically. To practice this, lie on your stomach and rest your forehead on your arms, allowing your feet to splay out behind you. This is known as the crocodile posture in yoga. Close your eyes and bring your awareness inward to your breath. Feel your diaphragm push into the ground as you breathe inward and then feel it as it relaxes and goes inward on your exhalation. Practice this for 10 minutes a day until you have retrained yourself to breathe diaphragmatically.

When your mind races with all of the thoughts about what needs to get done, remember to slow down your breath and to activate your diaphragmatic breath. Breathe smoothly, deeply and evenly. As you breathe, remind yourself of what the holiday’s deeper meanings are: to experience peace, joyfulness and love in your life.

You can empower yourself with the ability to breathe more deeply. Your breath can become your best ally in learning how to manage stress in your life.

Janie Gunn is a certified hatha yoga trainer and owns her own business called Breath of Life Yoga. Janie is available for individual, group or corporate classes and she specializes in teaching stress management through yogic teachings. For more information call 765-623-6534 or email her at janiegunn@insightbb.com.